Question 1: Define continuous training and explain how it benefits cardiovascular fitness.

Answer: Continuous training involves sustained, steady-state exercise without rest intervals, such as running or cycling for an extended period. It improves cardiovascular fitness by strengthening the heart and lungs, increasing endurance, and enhancing oxygen delivery to muscles.

Question 2: Describe interval training and give an example of how it might be used by a sprinter during their training session.

Answer: Interval training involves alternating periods of high-intensity activity with periods of rest or low-intensity activity. For example, a sprinter might run at maximum effort for 30 seconds, then jog slowly for 1 minute, repeating this cycle multiple times to improve speed and recovery.

Question 3: Explain the principle of specificity in training and why it is important.

Answer: The principle of specificity states that training should be relevant to the athlete's sport or activity, focusing on specific muscles, movements, or energy systems. It is important because it ensures that improvements transfer directly to performance.

Question 4: List two advantages and two disadvantages of circuit training.

Answer: Advantages: 1) Improves overall fitness and muscular endurance. 2) Time-efficient, combining strength and cardiovascular training. Disadvantages: 1) Can be physically demanding for beginners. 2) Risk of overtraining if not properly managed.

Question 5: Identify and describe the training method that involves performing exercises in a controlled, slow, and deliberate manner to improve muscular strength.

Answer: This method is called static or isometric training. It involves holding a muscle in a fixed position against resistance for a period of time, which increases muscular strength and endurance.

Question 6: Sketch a simple plan for a session using fartlek training. Include timings and types of activity.

Answer: Correct sketch would show a timetable with alternating periods of running at varying speeds—such as 2 minutes at a fast pace, 3 minutes at a moderate pace, and 1 minute at a slow jog—repeated over 20-30 minutes.

Question 7: Compare aerobic and anaerobic training in terms of energy systems used and typical activities.

Answer: Aerobic training uses oxygen to produce energy and is typical of activities like running, cycling, or swimming at moderate intensity over a long duration. Anaerobic training does not require oxygen and includes high-intensity activities like sprinting or heavy weightlifting, producing energy quickly but for short periods.

Question 8: Explain why a sports performer might incorporate flexibility training into their routine.

Answer: Flexibility training helps improve the range of motion of joints and muscles, reducing the risk of injuries, enhancing movement efficiency, and potentially improving overall performance in their sport.

Question 9: Design a simple static stretching exercise for the hamstring muscles. Describe how to perform it correctly.

Answer: A correct static stretch for the hamstrings involves sitting on the ground with one leg extended straight and the other leg bent with the foot against the inner thigh of the extended leg. Lean forward gently from the hips toward the toes of the extended leg, holding the stretch for 20-30 seconds without bouncing.